How Calorie Cycling Helps Me Hit My Protein and Fibre Goals on GLP-1 Medication
When I first started taking a GLP-1 medication, I was excited by the prospect of managing my weight more easily and feeling less hungry. However, as time went on, I began to realise that while my appetite was suppressed, it was harder to hit some of my nutritional goals, and having experienced a folate deficiency before, it wasn’t something I was keen to revisit. I found myself going from piling in protein to try and feel full, to a situation where I wasn’t getting enough protein and fibre in my diet.
With smaller meals and a reduced appetite, it often felt like I wasn’t getting enough of these essential nutrients. That’s when I came across calorie cycling. At first, I wasn’t sure how it would work, but after a bit of trial and error, I found that this approach made a huge difference in helping me stay on track with my protein and fibre goals. Here’s how I made it work and why it might be just the thing you need too.
Why Protein and Fibre Were a Challenge for Me
We all know that protein is important. It helps with muscle repair, keeps you full for longer and supports metabolism. Fibre is equally important because it aids digestion, helps maintain stable blood sugar levels and keeps you feeling satisfied. But when you’re on a GLP-1 medication, your appetite isn’t exactly giving you the clearest signals about how much to eat.
For me, there were days when I simply wasn’t hungry enough to eat a full meal, let alone consume the amount of protein and fibre my body needed. I found myself eating smaller portions of food, but not always choosing the protein and fibre-rich options I should have been prioritising. There were also days when I’d feel too full or bloated to eat and it was easy to let my nutritional goals slide.
Discovering Calorie Cycling
Calorie cycling came into my life at just the right time. The idea of varying my calorie intake depending on how hungry I felt seemed a bit unconventional at first, but as I read more about it, I realised it could be exactly what I needed. By eating more on the days when I felt hungrier and reducing my calorie intake on the days when I wasn’t as hungry, I could balance out my nutrition without forcing myself to eat when I wasn’t in the mood for food.
The best part? Calorie cycling gave me the flexibility to prioritise protein and fibre on the days I was feeling more energetic or active, and then scale back on the days when I wasn’t as hungry, all while staying on track with my goals.
How Calorie Cycling Helps Me Hit Protein and Fibre Goals
Fitting in More Protein When It Counts
One of the hardest parts of being on GLP-1 medication for me was getting enough protein. On days when I don’t feel as hungry, I often skip over the protein-rich foods my body needs. But on the days I am hungrier (especially after a workout or a busy day), I will consciously eat more protein rich foods.
This means I don’t have to force myself to eat large portions of protein every day – I can make sure I am hitting my targets on the days I feel more like eating. Plus, I can spread my protein intake out across the week, focusing on higher-protein meals when my appetite is stronger.
Getting Enough Fibre Without Overeating
Fibre, like protein, is crucial for feeling full, supporting digestion and relieving side effects like constipation. But when you’re eating smaller meals, it’s easy to forget to include fibre-rich foods. That’s where calorie cycling helps me again. On the days when I eat more, I make sure to include plenty of high-fibre foods, like vegetables and whole grains. By focusing on fibre-dense meals when I am hungrier, I am able to make sure I’m not missing out on this essential nutrient.
No More Guilt About Eating Less on Low-Hunger Days
Before calorie cycling, I used to feel a bit guilty when I wasn’t eating as much, but now I’ve learned to embrace the flexibility. On days when my appetite is suppressed, I don’t stress about eating less. Instead, I focus on incorporating smaller but nutrient-dense meals, with a focus on protein and fibre where I can.
Balancing My Nutrition and Managing My Hunger
One of the biggest benefits of calorie cycling has been finding a balance between what my body needs and how hungry I am. On days when my appetite is stronger, I focus on making sure I’m getting enough protein and fibre to fuel my body. On lower-appetite days, I don’t overeat; instead, I listen to my body and focus on lighter meals that are still full of essential nutrients. This approach feels sustainable and kind to my body.
How to Start Calorie Cycling for Protein and Fibre on GLP-1
If you're interested in trying calorie cycling to help you hit your protein and fibre goals while on GLP-1, here’s how I got started:
Determine Your Protein and Fibre Targets
I started by calculating my protein and fibre needs. For protein, I aimed for around 1.2–2.0 grams per kilogram of body weight. For fibre, I tried to stick to the recommended 25-30 grams per day. Knowing my targets helped me plan my meals and make sure I was staying on track.Identify High-Hunger Days
I kept track of my hunger levels and noted which days I felt hungrier. These were my high-calorie days, where I’d focus on eating more protein and fibre-rich foods.Plan Low-Hunger Days
On days when I didn’t feel as hungry, I reduced my calorie intake. But even on these days, I made sure to include smaller portions of protein and fibre. I keep my meals balanced but don’t force myself to eat larger portions.Stay Flexible and Kind to Yourself
The most important part of calorie cycling is being flexible. Some days, I might need more protein or fibre and other days, less. I’ve learned to listen to my body and adjust as needed, without feeling guilty or stressed.
